Conquer your fitness goals!

Chasing the perfect plan will get you nowhere!

Mastering consistency will get you everywhere. I have seen so many people bouncing from one coach to the next, from one online plan to the next. Yes, this may keep you excited and keep your training interesting, but it doesn’t allow for real results. Have you any experience with this?

You may have heard coaches saying you need to be consistent;

well why do you think this is so vital? If you follow a healthy eating plan day in and day out, along with a set monthly training plan then there leaves no room for progress not to happen! It takes days, months and even years for muscle to build, fat to be lost in a healthy way and for you to look yourself in the mirror and be proud of your everyday effort.

It is hard to see people swing in and out of gym seasons, in and out of healthy eating habits and forget their stress management habits. This causes you to fall into a rabbit hole and yes you give up the progress you have made up until now. Our bodies need the daily effort, the commitment and dedication for change to occur, just like it does with any other area of life like careers and relationships. You wouldn’t just ignore it and force it to the side, because you know these wouldn’t last if you did.

It doesn’t matter what the latest craze is, what your friend is trying and who lost 5kg fasting.

What really matters is your commitment to a plan, to a coach and to yourself. So and so may have lost weight training before sunrise but maybe in your life that just doesn’t work. Figure out what works for you, and it shouldn’t take years, and do more of that. Work with a coach for your constant accountability, make big moves and stick to them! There is so much information out there but the science is always right:

Want to grow a booty? Eat enough carbs and protein, lift heavy, especially doing hip thrusts (hello hip thrust pad) and never give up. A few glute workouts a week are ideal.

Want to lose weight? Track your calorie intake consistently. You should learn how many calories it takes to maintain your weight, and how many you need to cut in order to lose the weight.

Want to ‘tone’ up? Lift weights, eat quality foods (and enough of them!), and stay consistent with your workouts.

Want to run a 5k, or 10k soon? Keep up with your runs, follow either a coaches plan or an online plan/app and stick to the days you need to get it done!

Want to get healthier? Plan out your meals, allow for all the variety of fruit and vegetables you can. Don’t skip your supplements and commit to your goal.

Commitment, consistency and overall following the science will get you to all the right places. Good luck gorgeous, it isn’t ever too late.



Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.healthandfitness


  1. Bianca Cancelliere
    November 27, 2019

    Wow Izzy.

    This blog hit home in a hard and honest way. I use to jump form one thing to the next, until I met Veronique Mitchell, she taught me consistence is key, and i could not agree more. I have lost 9.2kg in the last 5.5 months and this is living proof of your blog post. Thank you for reconfirming it again.


    1. fitfarmgirl
      January 10, 2020

      Thank you so much for following along Bianca. And keep up the good work!

  2. Zuan
    November 27, 2019

    Hi Izzy

    Advice please? When is it time to consider something else. I’ve been on a program for almost 4 months and can’t really see big results.

    I track my calories. Follow a good exercise plan and feel amazing, but I am still “soft”. Sometimes it gets overwhelming keeping track of everything. I can tell you exactly at any given moment any stats you would like to know, macros; sleep quality; total steps; total kcal burned during workout etc…

    I do not like change so I am not someone hopping from the one thing to another. Just feel like I am doing something wrong

    1. fitfarmgirl
      January 10, 2020

      My main question for you is: Are you using progressive overload?

      Are you aiming to improve in every workout? Often times we train hard and eat right but forget that we cannot just stagnate in the weights room. We need to work towards lifting heavier weights over time with good form

      Secondly, you may need a coach. Someone who can keep you accountable and push you to new limits. Maybe you think your macros are correct yet the set up isn’t right for your goals.

      I hope this all makes sense, but in summary we may think we are working in the right direction but actually we are missing a few key factors that will change our results completely. Small changes to workout load and macros can be the difference you need.


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